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11782 Jollyville Rd #204b and 102a

 Austin, TX 78759, USA


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©2017 by Optimal RD: Registered Dietitian Nutritionists


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All About Mushrooms

November 30, 2018

Mushrooms are edible fungi, and often referred to as ‘functional foods’ because of their ability to provide a positive impact on our health when eaten.



One cup of chopped or sliced raw white mushrooms contains:

  • 15 calories

  • 0 grams of fat

  • 2.2 grams of protein

  • 2.3 grams of carbohydrate, including 0.7 grams of fiber and 1.4 grams of sugar

Mushrooms are rich in protein, iron, fiber and Vitamin B such as  Riboflavin (B2), Folate (B9), Thiamine (B1), Pantothenic acid (B5), and nNacin (B3). B vitamins help our body and blood cells stay healthy. They are also rich in the antioxidants Selenium and Choline. Selenium helps strengthen and improve the immune system while Choline helps with sleep, learning and memory.  It also supports fat absorption and reduces inflammation. Mushrooms are also the only natural source of vitamin D for vegans (apart from fortified sources)

Since mushrooms have a high fiber content, they serve as a great meal for individuals with diabetes because it might help reduce blood sugar and insulin levels. The benefits of fiber and potassium in mushrooms also helps lower blood pressure in individuals who are suffering from high blood pressure. They are also a good source of iron for anemia.




Mushrooms are very easy to incorporate in your diet. Some delicious examples include:

  1. Omelette/Scrambled Eggs: Chop them up small and whisk them in your omelette.

  2. Stuffed mushrooms: Stuff portobello mushrooms with some vegetables, protein and cheese and they make the perfect quick dinner

  3. Salad toppings: Add raw chopped up mushrooms to your fresh green salads for some extra iron and fiber

  4. Taco Meat: Swap out half of your taco meat with some sauteed chopped mushrooms to decrease the fat and add in some fiber. You can do the same to your sloppy joes as well.

  5. Sandwiches: Grill up some mushrooms and top some of your favorite sandwiches  



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